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Old 12-08-2011, 09:18 AM   #221
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Should really move Bench day to Friday to help me recover from Deads on Wednesday better. Didn't contribute to today's mess though. Having real problems with the lift off and I can't be asking randomers for 5 lift offs a session, especially when the gym is quiet when I train. I'll just need to stick at 97.5kg and get comfortable. I'm having to lift the weight off the rack rather than pulling it which messes up my starting position. Almost damaged my elbow with one of the 77.5kg set lift offs!
Messed up 5th and final rep because it took three attempts to get a lift off. Was dead on the descent so I was well short of my chest before I lifted it up hence the half rep*.


Week 2 Day 4
Bench
Bar warm up
50x8
60x5
75x3
85x1
97.5kg Singles x 4.5* See above
Staying at this weight until the lift offs and reps are better

77.5kg: 5 x 5
Despite the elbow drama, the weight was fine as it should be.

Rows
65kg: 5x5
Bit of body English but I was too pissed off from the bench to care.

Cardio:
Treadmill intervals:
2 x 25 secs with 35 sec rest
6 x 40 secs with 40 sec rest.
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Old 12-08-2011, 11:20 AM   #222
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good session kuyt. hope you figure that mess out.
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 12-08-2011, 04:33 PM   #223
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Be careful there Kuyt.

That's the one thing I hate about gym benching. I actually resorted to a Smith for an entire year out of frustration.
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Old 12-09-2011, 04:18 AM   #224
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that is one of the downsides of working out alone.

my gym is also pretty quite so i have just prety much taken over the power rack and go from there!

perhaps some of the instructors in there could help out?

either that or start a campagine to get a propper bench set up in there!
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Old 12-09-2011, 01:19 PM   #225
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Originally Posted by markievicz View Post
that is one of the downsides of working out alone.

my gym is also pretty quite so i have just prety much taken over the power rack and go from there!

perhaps some of the instructors in there could help out?

either that or start a campagine to get a propper bench set up in there!
No chance mate, there are two benches and both require you to lift up rather than pull the bar off. One is set very low and is extremely bad on the shoulders IMO.
I could either complain and quit or concentrate on mastering the current weights which includes the pulling off the rack. I can also continue increasing the 5x5 for now. Getting up towards the 300 bench mark was always going to be a long slog. I've done 242 so maybe by the end of next year I will get it. I'm taking my time because one thing I have learned the hard way is that attempting quick progress is a disaster waiting to happen.
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Old 12-10-2011, 07:31 AM   #226
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Owned 130kg today Was out at the wife's Christmas work party and had 4 glasses of wine but did get home by midnight (I'm an old man in a young man's body and my wild days are almost gone ).
Felt sluggish and wasn't confident at all until I used an old ingredient:
RAMMSTEIN!!!!!!!!
I attacked that bar like it insulted my wife. Some reps were hard, some surprisingly easy. Funny thing happened last rep, some guy behind me ran up to help me re-rack the bar. I look awkward when squatting (and walking!) so I guess he thought I was in trouble. In actual fact, I made such an effort that I powered through the sticking point and almost jumped off the ground when the rep was done

Week 3 Day 1
Squats
Bar warm up
60x8
80x5
100x3
115x1
130kg: Singles x 5
Before today, I had only ever squatted 130kg+ on 4 occasions and only above 130kg once.

100kg x 5 x 5
So much better than last week. Not one bad rep in the 10 work sets. I do need to keep my upper back pulled back a bit and not lean forward as much but I am gradually correcting myself and the reps are low. RAMMSTEIN

Abs:
Decline crunches + 10kg: 3 x 12
Decline crunches with twist: 3 x 16 (8 per side)

Cardio: Treadmill
Incline 12% Speed 3-3.2mph

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Old 12-10-2011, 07:59 AM   #227
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RAMMSTEIN!! And strong singles, keep at it man!
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Old 12-10-2011, 09:37 AM   #228
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Quote:
I attacked that bar like it insulted my wife.
Squat destruction! These types of workouts are great not only for the progress but also for confidence. Way to kill it.
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Old 12-10-2011, 11:20 AM   #229
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great squats kuyt! make all gym-goers fear your squats.
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 12-11-2011, 05:21 AM   #230
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great work on the squats Kuyt.
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